The Five-Minute Fish Dish – Perfect for the Nine Days and for the long hot summer days ahead and Surviving the Pre-fast and Post-fast meals!

It’s the Nine Days and I want to give you my PERFECT Five-Minute Fish Dish for the Nine Days and for the L-O-N-G hot summer days ahead.  

The truth is that once you make this dish, you will want to make it every week! This dish contains THREE ingredients that you can keep on hand all year long!

Yochi's Five-Minute Fish Dish

Ingredients:

·        Cheap filleted fish: cod, sole or any cheap, skinless (obviously boneless) fish. 

·        Broccoli

·        1-2 small onions, sliced

·        PAM

·        Water

·        Garlic powder

·        Freshly ground pepper

·        Paprika

·        Grilling pan with grooves

Portion size: Two pieces of fish and two to three heaping tablespoons of vegetables.  You can have a small serving (one to two tablespoons) of whole brown rice on the side.

How to work:

1.   I buy a big bag of filleted sole or cod – which has some 10 – 15 pieces of fish.  I usually prepare two fish fillets per person/per portion.

2.   When do you defrost the fish?  I am so glad you asked.  I used to take out the fish an hour or so before I planned to cook it.  However this fish is small and thin, so you can even place it in the pan frozen.  The water that will be released as the fish defrosts will help the cooking process.

3.   Cut the broccoli and the onions into the same size pieces – long and thin or chunky.  Slice in a way that is appealing to you.

You can use frozen broccoli flowerets, if broccoli is no longer in season – but be careful not to overcook and kill the innocent broccoli.

4.   Spritz the grilling pan with grooves – my personal favorite – with PAM and turn on the heat.

5.   Once the pan begins to sizzle, throw in the onions and the broccoli and toss/mix gently with a wooden spatula.  In this recipe the wooden spoon protects not only the fish and vegetables, but also the pan from scratches!

6.   Once the broccoli begins to turn a deep green add the fish.  You have to be a bit careful with this step, as the cold/frozen fish has a habit of curling up on itself as it gets heated. 

I put the fish in the pan and GENTLY hold it flat with the wooden spatula, as it heats and then place the vegetables on top of it – so it will not curl.

7.   Add the spices and another spritz of PAM.

8.   Gently move the vegetables around the pan, being very careful not to cut or mash the fish.

9.    After a few minutes of cooking, you can turn the fish over. I usually turn the fish over twice.  You can add a bit of water if the dish is too dry.

10.                Once the fish turns a light golden brown the dish is ready. The vegetables will be crisp and the fish will be light and luscious.

11.                You can serve over a small portion of whole brown rice.

Be’Tay a’Von!

Surviving the Pre-fast and Post-fast meals!

Fasts are an interesting issue when it comes to a diet.  Sometimes the “old way” of thinking and eating kicks in as we plan the pre-fast (seuda mafseket) and post-fast meals. 

Planning is still key here but somehow, the long fast does something to our thinking.  Yes, I am aware that the fast is exactly as long as Yom Kippur, but somehow the long summer day seems to make the day seem longer.

So how do we handle this situation?  I am sure that by now, you know that I will tell you that you can just go with the flow and get back “on the wagon” or should I say “get back on the scale” after the fast.  But I believe that our new eating habits should help us survive the fast better than our old eating habits. 

All our low-sodum (ok, no sodium), high fiber and protein food choices should help us feel full longer, maybe less thirsty and give us more energy throughout the fast.

What to eat before the fast:  Well there should be no surprises here: whole brown rice, fish, vegetables and fruits that are soft and satisfying.  No heavily spiced foods that will leave you thirsty.  Also try to keep yourself hydrated with plenty of water and coffee-free (gasp!) for two days before the fast.

Sometimes, I feel that the problem is not the pre-fast meal, but rather the post-fast meal. Sid and I used to break our fast on fattening cakes/ Croissants, orange juice and yogurt.  We would wait half an hour or so and then I would inevitably make blintzes and we would eat them with sour cream and top that little repast off with ice cream. 

This year I plan to break the fast with something sweet, like one of my cakes, and some orange juice and coffee (I need it, honestly!).  Then we’ll either have a light meal of either fish or eggs and salad.  Enough protein to feel good, but also light enough to be able to rest and go to sleep on a not-too-full stomach.

Wishing everyone a Tzom Mo’eyl!